19. November 2021
Nov
19
WOD – 20211119
Warm-up
Warm-up
3 rounds
– 5 Inch Worms
– 10 Air Squats -> Jumping Squats
– 20 sec Plank -> Hollow Hold -> Hollow Rocks
– 5 Inch Worms
– 10 Air Squats -> Jumping Squats
– 20 sec Plank -> Hollow Hold -> Hollow Rocks
– then –
3 rounds
– 7 Hang Clean
– 5 Jerk
– 3 Box Jump
Mobility
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 min
5 – 10 – 15 – 20 – …
– Hang Clean and Jerk @30/40kg
– Sit-Up
– Pull-Up
5 – 10 – 15 – 20 – …
– Hang Clean and Jerk @30/40kg
– Sit-Up
– Pull-Up
Post-WoD Mobility
– 2 min Butterfly Stretch
– 10 Wall Twist e/s